PhilippeLefebvre
improve pull up number
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General
Intermediate
Pullup bar
Plan Details
The improve pull up number routine by PhilippeLefebvre is a 4 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
High-Intensity, Short-Term Pull-up & Chin-up Training Program (4 Weeks) source : John Sifferman and...
Day 1
Day 2
Day 3
Day 4
Hang time pull up
Est time: 27 min
9 exercises
pull ups FIRST set 50% max rep. SECOND set 80% max rep
Back
Sets
2
Reps
4
Interval
00:00
Rest Time
02:00
pull ups 90% max rep
Back
Sets
1
Reps
7
Interval
00:00
Rest Time
00:00
negative rep pull-ups. MAX as possible reps
Back
Sets
1
Reps
7
Interval
00:00
Rest Time
02:00
pull ups 90% max rep
Back
Sets
1
Reps
7
Interval
00:00
Rest Time
00:00
negative rep pull-ups
Back
Sets
1
Reps
7
Interval
00:00
Rest Time
02:00
Pull ups 100% max rep
Back
Sets
1
Reps
8
Interval
00:00
Rest Time
00:00
negative rep pull-ups. MAX as possible reps
Back
Sets
1
Reps
8
Interval
00:00
Rest Time
00:00
flexed-arm hang pull ups. As Long as possible
Back
Sets
1
Reps
8
Interval
00:00
Rest Time
00:00
deadhang until you cannot hang onto the bar.
Back
Sets
1
Reps
8
Interval
00:00
Rest Time
02:00
